Comparing Nutrients in 7 ounces Valencia Oranges VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Valencia Oranges	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	3.35% 97kcal	22% 633kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.38% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	9.83% 7.12g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	16% 6.15g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	66.7% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.4μg	69.5% 278μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.23% 0.18mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	49.4% 1.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	107% 59μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	95% 1429mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.63% 171g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Toasted French or Vienna Bread:

• Raw Valencia Oranges have more Vitamin A and 242.5 times more Vitamin C than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 4.9 times more Vitamin B1, 9.3 times more Vitamin B2, 19.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Toasted French or Vienna Bread:

• Raw Valencia Oranges have 1.3 times more Potassium and 4.2 times more Water than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 4.1 times more Copper, 43 times more Iron, 3.1 times more Magnesium, 24.9 times more Manganese, 7.4 times more Phosphorus, more Sodium and 17.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toasted French or Vienna Sourdough Bread have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted French or Vienna Sourdough Bread contains 6.5 times more Energy, 7.1 times more Fat, 14.3 times more Saturated Fat, 3.1 times more Omega 3, 17.7 times more Omega 6, 5.2 times more Carbohydrate and 12.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toasted French or Vienna Sourdough Bread have similar amounts of Fiber per 7 oz.
• Both Raw Valencia Oranges as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.